A program built for your sport, not adapted to it
Twelve sports and three training styles, each with a real template written around what that sport actually asks for — not one generic program with the sport’s name on the top.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
What goes wrong without it
The programs available to an amateur athlete fall into two piles. There are generic gym programs that know nothing about your sport, your season or the fact that you play a game on Saturday. And there are sport-specific PDFs, written for a squad, that assume you have five days a week, a full gym and a coach standing next to you.
Neither fits a person who trains with a team twice a week, gets to a gym three times, and plays on the weekend.
What the app actually does
You answer eight questions in onboarding — sport, goal, experience, how many days you have, session length, equipment, injuries, and which nights your team trains. From that, Train Smart builds a full week.
The week is not a template with your name on it. It is assembled: gym sessions matched to the qualities your sport is won with, conditioning matched to your goal, prehab matched to the tissue your sport punishes, all placed on the days you are actually free, around your team nights and your game.
Then it keeps building. Every four weeks the block changes character. Every eight weeks it re-tests you and re-prices the whole program off the results.
The parts that matter
- Sessions written out in full
- Every session is a real session: warm-up, power, strength, prehab, cool-down. Each exercise carries sets, reps, tempo, coaching cues and why it is there.
- Placed around your actual week
- Team nights are protected. Game day is protected. The day before a game gets a primer — short, explosive, no running and no heavy legs — and the prehab block is deliberately excluded from it.
- Matched to your equipment
- Full gym, dumbbells only, bodyweight or bands. You can also flag individual kit you do not have, and any exercise needing it is swapped for one that does not.
- 554 exercises with alternatives
- Do not like an exercise, or someone is on the rack? Swap it. Every movement has ranked alternatives with a reason for each one, matched by movement pattern and region.
- Your own splits, if you want them
- Ten proven gym splits — push/pull/legs, upper/lower, full body, bro split, V-taper, glute-focused and more — or build your own week by choosing which muscles pair on which day. A split overlays your lifting onto your sport without losing the sport’s conditioning, testing or game-day work.
Is this you?
Anyone who plays community, junior-rep or semi-professional sport and does not have a strength and conditioning coach — which is nearly everyone who plays sport.
Training programs — questions
What sports does Train Smart support?
Can I use it if I do not play a sport?
What if I can only train twice a week?
Can I change the program?
Start training properly
Pick your sport, answer a few questions, and your first week is built before you leave the kitchen.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.